Tuesday, April 22, 2008

The Real Value of Vegetables

By James LaValle, RPh, CCN, ND

It turns out your Mom was right when she said, "Eat your vegetables." Many of us who used to scowl and push these around our plates are now choosing to eat more kinds of vegetables -- in much larger quantities -- than Mom would have ever dreamed possible.

Some of us got on board from a desire to lose weight. We went on diets that called themselves "low carb," which usually ended up closer to being "no carb." We pushed our bodies into "ketosis," lost some weight, began to CRAVE sugar and other carbohydrates, and ended up regaining all or most of the weight we'd lost.¹

We then progressed to trying to eat carbohydrates that were lower on the glycemic index, and didn't cause dramatic spikes in our blood glucose levels.² That's because we learned that high glycemic index carbs can push our bodies into a negative metabolic spiral that increases insulin resistance and ends in type-2 diabetes. And some of us found, that no matter what carbohydrates we chose and how rigorously we restricted our intake, we couldn't seem to lose weight.

At the LaValle Metabolic Institute (LMI) we've successfully treated hundreds of people for high blood sugar, type-2 diabetes, and weight issues. We found that the glycemic index does matter, and so does glycemic load. We advise our patients against eating foods that can elevate blood sugar quickly and then keep it elevated for extended periods of time after eating. Or if they do eat these foods, to make sure they are in very limited quantities.

Being in ketosis (converting fat into energy when glucose isn't available) turns out not to especially matter. As long as a food is relatively low in carbohydrates and doesn't create spikes in your blood sugar, you can eat a lot of it. What seems to matter the most is the "nutrient density" -- the number of nutrients you get from a food compared to the number of calories it contains. Do the carbs you eat actually supply the vital nutrients needed to reduce oxidative stress? Oxidative stress caused by various inflammatory substances can damage every cell in your body -- most especially your insulin receptors.

It turns out that vegetables are the carbohydrate key to good health. Non-starchy vegetables are the lowest possible glycemic impact carbs you can find. They are "nutrient dense" -- absolutely loaded with all the different kinds of nutritional support your body needs. They contain tons of vitamins, minerals, and fiber -- all wrapped up in a super low-calorie package.

Vegetables are also some of our best sources of antioxidants. They contain enough carbohydrates to keep us out of ketosis. But they're also very low on the glycemic index and low in glycemic load, which makes them the "perfect" source of carbohydrates. Low carb diets that include lots of vegetables are the best strategy for healthy weight loss/maintenance. When those of our patients who were having trouble losing weight on their low-carb diet added regular servings of vegetables, they pulled out of insulin resistance, and began to lose weight.

So Mom and I both agree -- eat your vegetables. Your smaller waistline and your healthier body will both say "thank you."

References

1. Boden G. et al. Annals of Internal Medicine, 2005, 142;403:411.
   
2. Liu, S Archives of Internal Medicine, 2006;166:1438-1439.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here. ]

Say goodbye to the dreaded long hours spent on cardio machines and get ready to tone up with interval training. And the best part is -- it only takes 15 minutes after your resistance workout!

The new wave of cardiovascular exercise is interval training, and it is the most economical way to get results fast. According to researchers, intense cardio interval training is much more effective at improving aerobic capacity than cardio training alone.¹

The key component to any form of interval training is that it be done after a resistance training workout in a state where glucose stores are nearly depleted and fat is the prime source for energy.

When performing intervals, set your elliptical, recumbent bike, or treadmill to a proper seat height/warm-up speed and perform 30 seconds to a minute. Initially, start your interval program at a 3:1 rest to work ratio. A sample beginner's program would look like this: 30 seconds of 85-95% of max heart rate and 90 seconds of rest.

As experience with the program advances, the work time goes up along with the rest periods. Perform anywhere from 4-6 work/rest sets which should take 10-20 minutes at most. Efficiency at its best!

Reference

1. Helgerud, J et al. Medicine & Science in Sports & Exercise. 39(4):665-671, April 2007.

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]

Remember when former president George H.W. Bush pronounced to the world that he hates broccoli? Unfortunately, many Americans are in the same boat. It turns out that if you hate vegetables you may be what is called a "super taster," a person who can pick up more bitter flavors in their foods and drinks. Or maybe you just had too many bad experiences with vegetables as a child.

I used to be a vegetable hater. But the truth is, not eating vegetables is really bad for you and is a sure way to increase your risk of many chronic illnesses. So, don't throw in the towel. Here are some pointers that helped me -- and have helped even our most stubborn patients "eat their veggies."

1. Roasting vegetables reduces the bitter flavors by adding a savory caramelized flavor. Learning to roast vegetables really renewed my own interest and got me to enjoy eating them -- and not just because I should. To roast any vegetable (except those you don't normally cook, like cucumbers) toss the cut up pieces with good oil and seasonings -- sea salt ground pepper, and garlic. See full instructions below.
2. Cooking vegetables with meats or meat broths also reduces the bitter flavors and tends to really bring out some of their sweetness. So load up your soups or stews with lots of chopped vegetables. Or just finely chop vegetables and add them to ground meats, like meatloaf, burgers, and even chili.
3. Mask the taste or hide the vegetable. For instance, use some butter, salt and pepper on steamed vegetables. For raw vegetables, try the healthiest dip you can find. My yogurt-tahini dressing in the April 15 issue of THB is a great vegetable dip. You can also finely chop or puree vegetables and add them to sauces, like spaghetti sauce. Even mashed potatoes can hide cooked cauliflower and turnips. Honest you don't even know they are there!
4. Use small amounts of stronger tasting vegetables in your dishes and then slowly increase your consumption. Your taste buds are similar to your sense of smell. Just as you can get used to odors that you smell all the time, your taste buds over time notice the objectionable tastes less and less. So, keep trying them and start with small tastes. For instance, if you only like iceberg head lettuce, start adding small bites of darker green lettuces into your salad. Once your taste buds don't notice the flavor of the darker lettuces any more, increase the amount.

One final bit of encouragement. If you haven't tried some of the stronger tasting vegetables since childhood, you need to try again. Our taste buds die off as we get older, so we don't taste things as acutely as we used to when we were younger. In fact, you may already be enjoying other foods that you didn't like as a child. The same can happen with vegetables. Give these tips a try -- it does pay off.

Basic Grilled Vegetable Technique:

1. Drizzle olive oil over your vegetable of choice. Any vegetable will do, but it is particularly good with stronger flavored vegetables, like broccoli, cauliflower, brussels sprouts, and asparagus. It is also a great way to branch out with vegetables you might not have ever tried, like root vegetables and squash. Toss vegetables with the oil to lightly coat. You can add minced garlic for really good flavor.
2. Wrap vegetables in foil for the grill or spread on a baking sheet for the oven.Add sea salt and pepper if desired, or any other seasoning blends you like.
3. Roast for 10 to 15 minutes shaking or stirring every 3 minutes.Cook vegetables until lightly browned, and serve warm.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

Warm, rich root vegetables are high in nutrition, low in cost, and stand up to a variety of cooking techniques. Once considered "poor man's food," root vegetables are the new "must have" ingredient for soups, salads, and entrees in upscale eating establishments from coast to coast. Savor their goodness at home with this sure to please recipe!

Nutrient Spotlight:
Excellent source of vitamin c and beta-carotene
Good source of fiber, antioxidants, and cancer-fighting phytonutrients

Serves: 4

Ingredients:*
1 rutabaga, peeled and cut into bite-sized pieces
2 parsnips, peeled and cut into bite-sized pieces
3 carrots, peeled and cut into 1-inch thick pieces
2 onions and/or leeks sliced into 1-inch thick rounds
2 tbsp fresh rosemary, chopped
¼ cup olive oil
3 minced garlic cloves

*Use all organic ingredients for optimal nutrition.

Preparation:
Coat cut up vegetables with oil by tossing in a bowl. Add garlic and rosemary, lightly salt and pepper, and toss again. Pour vegetables onto broiling pan, baking sheet, or into a large piece of foil. Roast under broiler, on grill or in 500° oven for 20 to 30 minutes, stirring occasionally. Vegetables are done when they are tender and brown in spots.

Nutritional Information:
140 calories, 20 g carb, 7 g fat, 3.5 g monounsaturated fat, 1 g polyunsaturated fat, 1 g saturated fat, 2 g protein, 150 mg sodium, 3 g fiber, 80 mg calcium, 2 mg iron

Recipe adapted from epicurious.com/recipes.

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